19 February 2018

Are you eating the recommended quantity of veggies you need every day?

The present-day mantra for a healthier life is to include equal amount of vegetables and fruits as much as cereals.

Different vegetables are rich in different nutrients. Some provide you with plenty of calories, while others nourish you with vitamins, minerals and fibre.

Include a generous amount of green leafy vegetables, legumes, gourd varieties and cruciferous vegetables in your diet and stay away from starchy vegetables as much as you can to enjoy a hale and healthy life.

What are Cruciferous Vegetables?

Cruciferous vegetables belong to the family of mustard plant and are noted for being awfully good. "Cruciferous vegetables" are named for the four equal-sized petals in its flowers that has a shape as cross-like or crucifix shape.

Among the Cruciferous vegetables, cabbage, radish, turnips, cauliflower, broccoli, kale, and brussels sprouts top the list.

Health benefits of Cruciferous Vegetables

Cruciferous vegetables contain phytochemicals and other nutrients that may shield you from certain cancer-causing substances.

They are excellent sources of several carotenoids like beta-carotene, lutein and zeaxanthin, vitamins C, E, and K and minerals. They are also a good source of fiber.

In addition, cruciferous vegetables contain a group of sulphur containing phytochemical substances known as glucosinolates. These sulphurs containing chemicals are responsible for the pungent aroma and bitter flavour of cruciferous vegetables.

Scientists have linked these vegetables to lower the risk of breast cancer, prostate cancer, lung cancer, and colorectal cancer. This anticancer property has been attributed to alterations in the metabolism of carcinogens by the simpler products of glucosinolates, which are a group of rare constituents present only in cruciferous vegetables.

During food preparation, the glucosinolates in cruciferous vegetables are broken down to form biologically active compounds such as indoles, thiocyanates, and sulforaphane. Active compounds in cruciferous vegetables are supposed to inhibit carcinogenesis by detoxifying our cells, blocking the carcinogens from attaching to our DNA and by instigating cell death.

Some people, who have a genetic background of cancer, can dodge from it by consuming cruciferous vegetables. Thus, in addition to detoxification, these phytochemicals exercise versatile and long-lasting antioxidant protection.

Conclusion

Overall, cruciferous vegetables are among the most promising chemo preventive dietary constituents.

Hence cultivate the habit of adding few cruciferous vegetables to your diet along with fruits, whole grains, and lean protein sources like fish, meat, eggs, nuts, and bean for optimal health and wellness.

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